3 weeks out
Great week. I lost a full inch to my waist measurement this week and gained an inch on my thigh measurement.
I couldn’t tell you why but the food I am craving the most and the first thing I am going to eat after my show is a kiwi. I don’t even normally particularly like kiwis but for whatever reason I have been thinking about how badly I want a kiwi all this week.
My weight this morning was 169.4
Waist measurement: 30.5 inches (80 cm)
Upper thigh measurement: 23.5 inches (59 cm)
Diet:
1. 500ml egg white
100g oatmeal
2 whole lemons
2. 200gr chicken breast or turkey breast
50g brown rice
100g spinach, lettuce or kale
3. 200gr chicken breast or turkey breast
50g brown rice
100g spinach, lettuce or kale
4. 1 can wild salmon
50g brown rice
225g mixed vegetable (corn, carrots, peas and green beans)
DURING WORKOUT: 30g BCAA
POST WORKOUT
2 scoops (60g) whey isolate
50g oatmeal
5. 200g beef liver
100g spinach
6. 1 can tuna
3 whole eggs
10g psyllium husk
greens powder
Note: On the days where I am only doing cardio and abs, I remove all the oatmeal and brown rice from the diet (it sucks).
Training:
I train on a 8 day rotation. After day 8 I repeat day 1.
Day 1: Shoulders/arms heavy
Day 2: Legs/abs heavy (quad focused)
Day 3: Chest/back heavy
Day 4: Cardio/abs 1
Day 5: Shoulders/arms volume
Day 6: Legs/abs volume (hamstring focused)
Day 7: Back/chest volume
Day 8: Cardio/abs
Photos taken this morning before breakfast after having a cup of coffee:
^These are the board shorts I ended up picking out yesterday and will be the pair I’ll be using for my competition.